Avgolemono Seafood Stew

This soup comes in many different combinations, but the basis for the soup is a Greek origin Avgolemono, which, in a nutshell, is a soup or sauce made with chicken stock, lemon and eggs. Today I am sharing with you a seafood version of this bright and creamy, flavorful soup, adapted from an original recipe found in one of my foodie groups to be more diabetic friendly. Enjoy!

Ingredients:

• 18 oz Wild Alaskan Company pollock bites - cod filets cut to bite size work well also
• 3/4 lb shrimp – cleaned and deveined, tail off - medium to large - cut to bite size as needed
• 6 slices bacon – fried crispy, cooled and crumbled
• 1/8 tsp Old Bay seasoning
• 1 tbsp salted butter
• 2 tsp extra virgin olive oil
• Salt & cayenne pepper (optional) to taste
• 2 eggs
• Juice of one lemon
• 3 cups chicken stock
• 1 1/2 cups cooked barley - quick version is fine
• 1 cup zucchini – chopped
• 5 cloves garlic – cut in quarters

Preparation:

Fry bacon to a good crisp, allow to cool, crumble and set aside.

Cut shrimp to bite size if needed. Toss with Old Bay and set aside.

Cook barley and set aside. Cut up zucchini and set aside.

In large pan, whisk eggs, add broth and lemon juice, ~1 tsp salt and a pinch of cayenne pepper (optional). Whisk constantly over medium high heat till frothy and comes to a bubble… set aside.

In a saute pan, over medium heat melt butter in evoo and add the garlic. Fry garlic till brown and soft. Remove garlic pieces and discard. 

Raise heat to medium high and add fish and shrimp. Taste and add S & P to taste. Cook about one minute with a good toss. Fish will be half done. Add broth to shrimp & fish.

Heat the combined broth & protein over medium high heat adding barley and your vegetable of choice. Stirring occasionally, bring to a subtle boil. Cover. Turn the heat off and let set about 5 minutes.

Taste for seasoning. Give another stir before serving. Top individual servings with crumbled bacon and enjoy!

Blessed be… and happy cooking!

Irish Style Cod Cakes

This is Wild Alaskan Company's recipe in a more diabetic friendly version.

Irish Style Cod Cakes are of course traditionally made with mashed potatoes, but I'm always striving to make great foods more diabetic friendly. A stiff cauliflower mash in these lovely cakes does the trick without sacrificing flavor. Enjoy!

Ingredients:

• 2 6-ounce Pacific cod fillets
• Extra-virgin olive oil
• Salt and freshly ground black pepper, to taste
• 1 cup prepared mashed cauliflower - use my version if so inclined (Non-diabetic version calls for mashed potatoes)
• 1 egg - beaten
• 1 teaspoon Dijon mustard
• A handful of parsley, roughly chopped
• 1/4 to 1/2 cup breadcrumbs
• High-heat cooking oil

Preparation:

Make a batch of Chef Michael's Cauliflower Mash. 

Preheat oven to 400F. Meanwhile, use a tea towel or paper towels to pat cod dry to remove excess moisture. Arrange on a baking sheet, drizzling both sides of fillets with olive oil.

When oven is preheated, season fish with salt and pepper, then place on center rack and set timer for 8-9 minutes. When finished, set cod aside to briefly cool.

In a medium mixing bowl, combine mashed cauliflower, egg, mustard, and parsley. Add cod to the bowl, using your hands or a fork to gently break up the fillets into large flakes. Fold together with the mashed cauliflower mixture.

You should be able to form loose patties with your hands. If mixture is too loose to hold together, add about ¼ cup of breadcrumbs, or more if needed. Form the mixture into patties with your hands, making about 4 cod cakes. Use remaining breadcrumbs to lightly coat exterior of cod cakes, pressing the breadcrumbs in gently so that they stick.

Heat a large skillet over medium heat. When hot, add enough high-heat cooking oil to pan to just cover bottom. Once oil begins to shimmer, carefully lower each cod cake into the skillet and allow to cook undisturbed until golden brown, about 3 minutes. Don’t worry if cod cake breaks apart slightly.

Use a spatula to carefully flip the cod cakes. Cook for another 3 minutes, or until remaining side is golden brown, then remove from heat.

Serve immediately alongside a green vegetable and maybe some seasoned pearl barley.

Blessed be… and happy cooking!

Beef, Broccoli & Barley (...or venison if you have it)

 

Comfort food for sure... Earthy flavors and textures that will delight!

Ingredients:

• 1 lb beef or venison - bite size cubes
• 1 tbsp Montreal Steak Seasoning
• 1 cup pearl barley
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. While the barley is cooking we'll get everything else ready. 

Cut up the meat into bite size pieces and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and saute until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. DO NOT OVERCOOK! Even though the pieces are bite size you want to shoot for a medium rare.

Finally add the onion, mushroom & broccoli mix and toss over low heat. 

Once blended add the cooked barley and carefully mix it all together. ENJOY!

Blessed be… and happy cooking!

Spicy Shrimp & Veggie Stir Fry by Chef Michael R - A Definite Favorite

I have found culinary love in Shirataki noodles. LOL This is only my second dish using them and I am incredibly eager to explore them further. They are quite easy to use, but they do require a process to make them shine. Visit my post Shirataki (Konjac) Noodles - Diabetic Gold :-) for background info as well as a detailed cooking process.

Today's stir fry was originally inspired by my friend Angela who introduced me to Shirataki noodles. In the end I played with ingredients, flavors and process to make this dish my own. Enjoy!

Ingredients:

• 1 lb jumbo shrimp - peeled, deveined, tail off & cut in half
• 3 scallions - cut at an angle into 1 - 1.5" pieces
• 6 oz asparagus - cut to 1.5" sections
• 6 oz broccoli - cut the florets to bite size
• 5 oz carrots - peeled and julienned in 2" lengths
• 1 lge yellow onion - diced or minced - your choice
• 3 lge gloves garlic - smash minced
• olive oil as needed
• 1 tsp ground ginger
• 2 tsp toasted sesame oil
• 1/4 tsp Aleppo pepper
• soy sauce as needed - just a few splashes
• kosher salt to taste
• 16 oz Shirataki noodles

Preparation:

Rinse the Shirataki noodles for 2 minutes. Dry them in a  nonstick pan, tossing frequently. When most liquid is gone, remove from heat and keep in pan, covered, to stay warm. While dry frying them add a touch of salt and a splash of soy sauce for flavor & color.

Season the shrimp with salt and pepper. Heat 2+ tbsp of olive oil in a saute pan on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan place them on top of the noodles - covered.

Add the garlic & onion to the skillet with another splash of olive oil and saute for 5-6 minutes. Add ginger, toasted sesame oil and Aleppo pepper and blend.

Add all veggies and another bit of oil if needed. Toss gently so everything is well blended. Cover and steam for 3 min on medium heat, toss and repeat. 

Finally add the shrimp and noodles and fold into the mix. Maybe add a splash of soy sauce or salt if needed.

Blessed be... and happy cooking!

Lemon & Turmeric Chicken with Orzo - A Definite Favorite

Credit for this lightly adapted recipe goes to Ruhama Shitrit, owner of RuhamasFood.

Visit her blog for a wonderful variety of Mediterranean dishes!

This one-pot dish is vibrant and easy to prepare, and it will easily take your weeknight cooking to Next Level... :-) Enjoy!

Ingredients:

• 6 bone-in, skinless chicken thighs
• 1 onion - chopped
• 3 tbsp olive oil
• 1 tsp salt
• 1 tsp turmeric
• 1/2 tsp black pepper
• 1 tsp onion powder
• 1 tsp garlic powder
• 16 oz orzo - whole wheat if available
• 3-4 tbsp lemon juice

For the sauce:

• 3.5 cups boiling water
• 1/2 tsp salt
• 1/2 tsp turmeric
• 2 tbsp olive oil
• 1 tbsp sweet soy sauce for rice

Place all the sauce ingredients in a small pot, mix well and bring to a boil.

Garnish:

chopped fresh basil

lemon juice

Preparation:

Remove skin and any extra fat from the chicken thighs.

In a wide pan or Dutch oven over medium heat, add the olive oil, salt, pepper, turmeric, garlic powder, and onion powder. Mix for a few seconds to open up the spices.

Add the chopped onion and sauté for 1-2 minutes, until lightly golden.

Add the chicken thighs on top and sear them on both sides for at least 5 minutes, until they get a nice color.

While the chicken is searing, bring the sauce to a boil on a separate burner.

Spread the orzo around and on top of the chicken thighs.

Add the lemon juice. Then pour the sauce over the chicken and orzo.

Cover with a lid and cook on low heat for about 30 minutes until almost all liquid is absorbed and chicken & orzo are cooked through. Fluff the orzo before serving.

Garnish with fresh basil and squeeze of lemon juice.

Blessed be… and happy cooking!